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Thread: Cutting diet with macro's
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09-21-2010, 08:55 PM #1
Cutting diet with macro's
Currently on week 2 of PCT. 5 weeks from now i'm going to be starting a cutting diet here's what i've worked up so far from items i'm use to eating
Meal 1 when i wake up
1 scoup whey 4 grams fish oil
Cal 130 Protien 26 carb 3 fat 6
Meal 2 approximately 1 hour later (however long it takes me to shower get dressed and prepare it)
1 cup egg beaters with 2 slices fat free cheese with 1/2 cup oats 5 g olive oil (in the egg beaters)
340/37/34/8
Meal 3 3-4 hours later
10 oz chicken breast 2/3 cup sweet potatoes 1 cup brocoli
470/62/41/7
Meal 4 Pre work out meal
2 oz (uncooked wieght) whole wheat pasta (penne)1 slice fat free cheese 1 can tuna 1 ozfrozen peas (makes something like a tuna caserole)
325/33/43/2
Meal 5 Post work out shake imediately after workout
2 scoups whey 1/2 cup oats/5g flaxseed oil
450/57/34/12
Meal 6 no more than 2 hours later usually 1 hour is a repeat of meal 3 the veg might change or it might be the equivelent in turkey breast or sirloin depending on how sick of chicken i get
470/62/41/7
Meal 7 usually before bed
3/4 cup fat free cottage cheese
2 tbsp natty peanutbutter.
total numbers for the day are
2460cal 306g protien 211g carb 56g fat
51% Protien
37% carb
10% fat
Current maintenance calories are right around 2900-3000 which is what im eating now. I'm planning on upping the cardio just by about another 30-60 minutes a week from what i do now. Goal is to go from 17-18% bodyfat down to twelve or under before the end of february to start a spring cutting cycle.
Once again any input is appreciated.Last edited by scotty51312; 09-21-2010 at 10:49 PM.
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09-21-2010, 10:49 PM #2
Bump
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09-21-2010, 10:51 PM #3New Member
- Join Date
- Sep 2010
- Posts
- 11
i wish i had enough dedication for this
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09-21-2010, 11:15 PM #4
getting where ya want is probably about 75% diet and %25 training
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09-22-2010, 01:18 AM #5
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09-22-2010, 01:46 AM #6
31
6'
220lbs
17-18%bodyfat (caliper tested) put on a little weight durring last cycle
training hard for 3 years (off and on for 10 before that)
I was kinda worried that the protien might be a little high
Sorry about the pic quality taken with my phone cam
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09-22-2010, 02:07 AM #7
Looks good to me bro, sounds like you are on the right track.
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09-22-2010, 02:08 AM #8
Thank a lot man i appreciate the time
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09-22-2010, 07:56 AM #9
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03-11-2014, 04:25 PM #10
Just for fun I'm bumping my old cutting diet thread just as a reminder of how far I've came. I'm going to keep an irregular log here, while I consider competing in another physique show in the fall. Diet so far today consists of
1 scoop whey and 1/2 cup oats when I woke up
Omlet 6 egg whites 2 whole eggs spinach, mushrooms around an hour later
1 scoop whey 1/2 cup oats after an hour of cardio
8oz chicken breast 1/4 cup quinoa 1/4 cup brown rice. 5oz steamed brocolli
only 2 more meals to go
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03-12-2014, 10:28 AM #11
May I ask if u are in better shape now or when u last logged in 2010?
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03-12-2014, 01:14 PM #12
Good question
I'm probably in the 15% bodyfat range. At about 205lbs. My lean body mass is better. But as far as being in shape. I feel much better, my cardio's better, and strength has came a long way.
I spent the last 4 years as a trainer continuously learning. Finished up my NASM certifications in corrective exercise and my ACE cert in strength and conditioning. I'm still taking classes towards being a registered dietitian.
So yes I'm in better shape now. I always missed this forum and credit it as the spark that made me hunger to learn.
I'll take a selfie pic or two and post them as soon as i can find my stupid USB cable
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03-12-2014, 03:02 PM #13
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03-13-2014, 07:49 PM #14
So after 4 days of no slip ups on my diet other than one sugary protein bar because I had a long drive, I decided tonight after an hour of cardio to splurge a little and have two 7oz filet mignon's with mushrooms and asparagus
Leg day seems to have stuck with me longer than Id like, 3 days later and the hammys are still tight. Probalby from a 10X10 routine i started this week.
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03-16-2014, 02:45 PM #15
So my diet was solid for the past 3 days with no cheats till someone invited me out last night and I said sure why not one vodka martin won't hurt to bad. Well one turned into 5. I hate hitting setbacks like this. Hangover breakfast consisted of
6 egg white 3 whole egg omlet with spinach, green peppers, mushrooms.
1/2 organic grapefruit.
1/2 banana
1/2 cup oats made with 1/2 cup hemp milk
24oz of coconut water
Already feeling better.
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03-23-2014, 10:29 AM #16
Looking good.
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